CrossFit Mile Zero – CrossFit

Strength

Deadlift (6 Sets on a 2:30 Clock)

3×5 Building to 65%

1×8 at 65%

1×6 at 75%

1×4+ at 85%

Workout

My Chemical Romance (AMRAP – Reps)

Freedom (Rx+)

4 Rounds

AMRAP 2

30 Air Squats

Max Reps Burpee Box Jump Overs (24/20)

-rest 2 minutes between-

Independence (Rx)

4 Rounds

AMRAP 2

30 Air Squats

Max Reps Burpee Box Jump/Step Overs (24/20)

-rest 2 minutes between-

Liberty

4 Rounds

AMRAP 2

20 Air Squats

Max Reps Up/Down Box Step Ups

-rest 2 minutes between-

Goal: 8+ Reps

Steady pace through each set of air squats. Don’t rush through and blow up your legs.

You should have around 1:15 to do burpee box jump overs.

Go hard each interval and try to match your score all 4 rounds.

Score is total BBJO.